swim

Swim workouts

Definitions  L1 or ez is easy, L2 = moderate. L2.5 = strong. L4 = sprint  

(   )  = wall time.  If it follows a group Ie  100, 75, 25  it means take  the rest at the commas

* means a new set take 30s to a minute or more if you need.

- means “done as” .  Example:  * 400 free – fast laps 4,8,12 (30s)   4×100 on 1:30   it’s a definition as to how the 400 is done

The interval ranges are what you think you can do.

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Texas Wedgie

*300 warm up

* 4 x 50 kick – 50 of each – IM order  (10s)

* 8x 25 (10s)  Im order 2x through.

*5 x 200 (15s)  – 1st 4 put a 50 of stroke in it’s position in a 200 IM  ie # 1- 50 fly ,150 free, #2 50 fr , 50 back, 100 fr.  etc

take a bonus rest after #4   then 200IM

* 5x 100 (15s)   1st 4 25 strike in it’s position of a 100 IM as above   ,  then bonus rest and a 100IM

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*300 warm up  stroke mix

*6×50 kick (10s)

* 10 x 50 L2  on :55 to 1:15

* 3 x 200 L2.5 on 2:50 to 4;30

* 3x 150 L2.5  on 2:15  – 3:30

* 3 x100 L2.5 on 1:20- 2:30

*100-150  cool down 

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*300 warm up stroke mix

* 100 IM kick, 75 fr kick , 25 fr kick sprint  (10s)

* 100 IM, 75 fr , 25 sprint (10s)

* 6×75 – stroke on 1st lap IM order, 50 ez free  (15s)  emphasis on strokes ez on free 

* 400 free- fast laps 4,8,12 (30s)   4×100 on 1:30

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300 warm up

*2-3x [ 200 lap8 fast, 150-laps3,4 fast, 100 laps 2,3,4 fast (20s)]

*10x 50 L2.5 (10s)

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  • 300 warm up
  • 200 IM, ( 30s) 12 x 50, every third, stroke on 2nd 25 (10s) take 1 min 200 IM

* 10 x50 L2.5 ( 10s)

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  • 300 warm up
  • *8-10 x 75 L4, 25 L1 (45s)
  • 4×50 L4 (45s) work L4 pace in both sets relax, and swim fast

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* 150-300 warm up

* 3x [ 50kick, 50 fr EZ  (10s)  -kicks #1 fl

y/back, #2 back/br, #3 br/fr]

* 4x 75 fr on 1:10 or 15s

*50 fly (20- 30s to a top or bottom )  3×150 on 2:15- 3;30

* 50 back  (20- 30s to a top or bottom )  4 x 125 on 1:55

*50 br  (20- 30s to a top or bottom )  4x 75 on 1:30-2:30  much faster than the the first group of 75s

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Highway 61 revisted.

*300 warm up

* 3x 100 kick (10s)  -#1 & 3 fr , #2 IM

* 3x 100 pull (10s)

*3 x50(10s) –  25  2 beat catchup, 25 fr

* 3 x 100 fr ( 10s  )   build 1st 3 laps , lap 4 EZ

3x [  100IM  50 EZ ,  100 fast, 50 fast ]  take (10s )  between everything except 45 s after 50 fast.

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Gyre of Despair

*300 warm up

* 3×50 (10s)  25 br kick, 25 fr kick

* 6×50 (10s)  25 stroke , 25 fr – 2x IM order on 1st lap.

* 4x 25 (10s) broken 100 IM

*3x [  75 EZ , 50 mod, 25 fast, 25 EZ , 50 Mod, 75 fast]  — take (10s) on everything  or an interval that gives you that

* 3x 75 fr (15s)  #1 ez , #2 mod, # 3 EZ  .

* 75 sprint

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Subterranean Homesick Blues

* 300 warm up

* 3x 100 tennessee drill

** 4x 75  – 25 kick 25 drill 25 swim –   in reverse IM order (10s)  at each 75

* 200IM, 50Ez  100 fr fast, 50 ez. 200IM

* 125- 100 Im w/ lap 5 choice of non free, 50 , ez , 75 fast. 25, ez, 125 same as beginning.

  • 100 IM , 50 Ez , 50 fast. 50 EZ, 100IM

* 300 +-

* 3x 100- 50f kick/50 br kick  (10s)

* 3 x50   2 beat catchup drill (10s)

* 3x 150-  #1 -50 strong , 50Ez , 50 breast. , # 2- 50 strong , 50 breast, 50ez,  #3  50 breast 50 strong, 50 ez   (10s)

* 3x 150 – same as above with backstroke

* 3 x 150 same as above with fly or 1 arm as needed. 

* bonus set.  

 3x [ 4×25 sprint on :45, 50 ez fr on 1 min]      optional strokes on 25s 

       

 

 

 

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